Leg extension in the sitting simulator | Exercise Videos & Guides

How to Legs extension

Leg extension in the sitting simulator is an auxiliary (isolated) exercise aimed at working out quadriceps (muscles of the anterior surface of the thigh). Despite some harmfulness, this exercise is one of the most effective exercises for quadriceps.

Leg extension is recommended for all beginners and experienced athletes as an auxiliary leg exercise. For beginners, it will help prepare the legs for heavy squats, and experienced athletes to work out quadriceps purposefully.

There is an opinion that this exercise is not able to grow mass intensively, and using too large weights can damage knee joints. For this reason, for more effective muscle development, it is recommended to perform it alternately first one, then the other leg.

The technique of performing Leg Extensions in the simulator

Sit in the leg extension machine and grasp the handles on the sides
Bend the legs in the knees and place them under the support rollers
Straighten your back, inhale and unbend your knees to the horizontal position
Hold a short pause and slowly return to the starting position

leg extensions

  1. Sit in the leg extension machine and grasp the handles on the sides
  2. Bend the legs in the knees and place them under the support rollers
  3. Straighten your back, inhale and unbend your knees to the horizontal position
  4. Hold a short pause and slowly return to the starting position

Method of implementation Leg extensions

How to Leg extensions

Use the leg extension in the simulator after performing the basic exercise on the legs (squats, bench leg presses, hack squats) as a “finishing” exercise.

You can also perform leg extensions before the basic exercise as a warm-up, for this use the minimum working weight.

To maximize the pumping of leg muscles, it is recommended to perform a superset of flexion and extension of legs, performed in a mode of 15 reps

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